Cardio workouts

In the gym, don't forget about cardio workouts. When done correctly, they not only burn a ton of calories, strengthen the cardiovascular system, improve lung function, and saturate the body's cells with oxygen, but also increase endurance, joint mobility, and ligament elasticity, which will be useful to you in strength training.

Most gyms are equipped with several types of cardio machines – these can be treadmills, exercise bikes, ellipticals, steppers, etc. Choose the one you like. But remember that if you are overweight, have flat feet, knee and ankle problems, or have spinal diseases, running is contraindicated – in these cases, give preference to fast walking (on many treadmills you can set the incline for additional load) or pedaling.

Intense cardio workouts lasting more than 40 minutes are best done on separate days. But medium-intensity sessions lasting about half an hour are appropriate after strength training. You can also do cardio as a warm-up before it, but no more than 5-7 minutes, and at an easy pace.

A set of exercises for women in the gym

The training plan is designed for beginner girls who visit the gym 3 times a week. It focuses on strengthening the muscular corset, improving coordination and posture, as well as working out the muscles that determine the beauty of a woman's silhouette - hips, buttocks, back and shoulders. The program specifies the number of working approaches - do as many warm-up sets as you think necessary, based on your own feelings.

Before the main set of exercises, do a warm-up - light cardio or joint gymnastics. After training, do stretching - it makes the muscles more elastic, preventing injuries.

Day I

Plie squats with dumbbell, 5x10-12
Superset: Leg Adduction Machine + Hyperextension, 4x12-15
Pull-ups in the gravitron, 5x10-12
Bent-over arm extension, 3x12-15 (each arm)
Superset: butterfly machine flyes + dumbbell lateral raises, 4x10-12
Plank , 4x40-60 sec

Day II

Dumbbell Scissor Squats, 4x10-12 (each leg)
Superset: Crossover Leg Raises Back + Side Leg Raises, 4x12-15
Leg curls on the machine, 4x10-12
Wide Grip Lat Pulldown to Chest, 5x10-12
Dumbbell bench press, 4x10-12
Hanging Leg Raises, 4x10-15

Day III

Leg press machine, 5x10-12
Superset: Romanian Deadlift with Dumbbells + Glute Bridge with Plate, 4x10-12
Seated horizontal block row, 5x10-12
Reverse Bench Dips, 4x10-12
Seated Dumbbell Press, 4x10-12
Roman Chair Crunches, 4x15-20